5 x (3+3+3) hang snatch above the knee + hang snatch (hips) + OHS

Tempaus nivusilta - polven päältä - maasta x 6
Nouse päivän max painoihin.

AFAP (As Fast As Possible)
4 rounds for time of
25 Wall ball shots 10/6kg
15 Kettlebell Swings 24/16kg
10 Box Jumps 75/60cm

A.
Every 2 minutes, for 24 minutes

Hang Clean + Power Clean + Clean
(build to work as heavy as possible)

Ring Dips/Dips/Push-ups x 10-15

B.
Against a 3-minute running clock, complete as many rounds through the following ladder:
Hang Power Clean + 1 Front Squat
Hang Power Clean + 2 Front Squats
Hang Power Clean + 3 Front Squats
Rest 3 minutes between sets, and complete a total of three sets.

(Recommended weights – 60%/max)

4 kierrosta:
50 x DU
15 x Burpee hand release to target

Emom 12 min
Tempaus + OHS 75-80%

Rest day!

3min AMRAP of Power Snatches @heaviest set

(use heaviest load from the complex (1 PS + 3 OHS + 1 Snatch))

B.

In teams of two, five rounds each, one working at the time:

Row 300m
10 Push-ups
30 Double under or 60 singles

If you are competing this weekend use moderate tempo!!

A.
Every 2 minutes, for 18 minutes:
1. Muscle-Ups x Max Reps in 45 seconds
2. Handstand Walk x 10 meters
3. Alternating Pistols x 16-20 reps

Or

1. C2B X max reps
2. Handstand hold 45 seconds
3. Weighted box lunges 16-20 reps

B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (95/65 lbs)
Minute 4 – 12 Chest-to-Bar Pull-Ups